5 Easy Breakfast Protein Upgrades

Start the day right by meeting your protein needs and ensure you last until lunch with these simple protein upgrades for breakfast:

Porridge

1. Make with cows or unsweetened soy milk instead of water - 1/2 cup adds 4-7g protein
2. Add a dollop of protein yoghurt on top - 1 tbsp adds 3-4g protein
3. Add a sprinkle of nuts +/or seeds - 15g almonds adds 3g protein
4. Add a teaspoon of nut butter - 6g of peanut butter adds 1.3g protein

Total protein boost: 11-15g additional protein

Total protein count if using 1/4 cup plain rolled oats: 15-19g protein

Toast with spread

1. Spread with a homemade avocado and broad bean dip instead of marmite, jam, honey etc - 1 heaped tablespoon adds 2-3g protein
2. Top with a poached egg - adds 6-8g protein
3. Sprinkle with pumpkin seeds - 15g adds 4.7g protein
4. Crumble some feta on top - 20g adds 3.4g protein

Total protein boost: 16-19g additional protein

Total protein count if using 1 slice extra thin Vogel’s toast: 19-22g protein

Weetbix with milk

1. Add a dollop of protein yoghurt on top - 1 tbsp adds 3-4g protein
2. Mix in a scoop of whey, pea, soy or collagen powder - adds 9-15g protein

Total protein boost: 12-19g additional protein

Total protein count if using:

• 1 Weetbix: 14-21g protein
• 2 Weetbix: 16-23g protein

Fruit smoothie

1. Make with cows or unsweetened soy milk instead of water, juice, coconut water, almond milk - 1 cup adds 8-15g protein
2. Add a tablespoon of almond butter - 15g adds 3.3g protein
3. Add 2 teaspoons collagen powder - 11g adds 9g protein

Total protein boost: 20-27g additional protein

Total protein count if using 1/3 cup berries and 1/2 banana: 21-28g protein

• Note fruit contains very little protein

Baked beans on toast

1. Top with a poached egg - adds 6-8g protein
2. Spinkle with 20g grated Edam cheese - adds 5.6g protein

Total protein boost: 12-14g additional protein

Total protein count if using 1/2 cup lite baked beans and 1 slice extra thin Vogel’s toast: 22-24g protein

Protein values were found using the NZ food composition data base: https://www.foodcomposition.co.nz/

Where a food product was not available, information was obtained from the nutrition information panel from the prouct itself.